Most of us want to be healthier this summer and lose a few pounds to look better in that bathing suit. You no doubt could use a few tips to get in shape quickly for the beach or that vacation. Okay, let’s get started…
Tip # 1 – Drink Water!
Actually, it’s surprising how much you can increase your fat metabolism by drinking ample water and staying hydrated. Most people completely underestimate the effect that being hydrated and drinking ample water has when it comes to reducing fat and also on their overall health in general. More than 70 percent of the processes that take place in your body take water and things like organs can’t function optimally without ample water.
You heard me, your metabolism of fat IS directly affected by how well hydrated your body is. Sources differ on how much a person should consume on a daily basis. Still, we recommend to try to drink at least 4 cups or more daily. Regrettably, juice and tea don’t count. Even with the fact that they have water – they most likely are going to have sugar and other ingredients that actually limit the amount that is absorbed and used.
Tip # 2 – STOP storing new body fat!
Almost all people start a training program to lose weight and it’s amazing how many people who add on new body fat later that day or the next. Basically, our number one priority should be to stop storing new body fat. One of the best ways to do this is to eat small, balanced meals or snacks every 2 to 3 hours. There are a multitude of reasons why feeding often elevates your metabolism and also prevents the storing of more body fat.
In general, the longer the time in between eating, the slower the rate at which your body burns fuel to conserve energy – this is known as the starvation mechanism. Keep in mind that feeding at short intervals will accustom your body to use fat for energy since it’s used to getting fuel on a regular basis. Not to mention, your body will not tend to store as much fat because it doesn’t have to guess when the next feeding will be. Training your body in this manner will decrease the likely hood for you to consume too many calories at any one feeding and the body to store new body fat since it doesn’t have to be concerned with going for an extended period of time without food.
Tip # 3 – Short, Mini Exercise Sessions
Almost all people don’t need to exercise for many long hours that often and nor do you. Do you have the time for three to five exercise sessions per week for hours on end since I know you’re busy as most people are.
Keep in mind that quick, mini workouts are just as effective and in many instances even more effective than your traditional style workout routines if done progressively. Why is that, the reason is because these quick, small workouts can be done on a day-to-day basis or even multiple times per day and this elevates your metabolism more often.
Besides that, just 10 to 15 minutes of medium to high-intensity aerobic exercise everyday will increase blood flow and circulation, burn some extra calories, and most importantly give you that little boost.
The second reason is quick, mini workouts are more convenient and efficient for many people. Here are just a few ideas:
1. Run upstairs and walk back down – then repeat that for 5 or so minutes and you’ll be exhausted. Not to mention, you’ll totally increase your metabolism and boost blood flow and circulation which will make you feel great!
2. Do 10 minutes of calisthenics such as jumping jacks, kick butts, high knees, jog in place, mountain climbers, etc.
3. Take a quick 10 minute power walk and walk nearly as fast as you can and over time try to increase your distance and/or speed.
Tip # 4 – Workouts MUST be Progressive!
Training progressively with strength training is probably one of the most essential forms of exercise you can do. Plus, this principle applies to all types of exercise and fitness. So when you’re talking about reshaping the body, boosting metabolism, and decreasing that excess body fat, you have to ensure that almost all of your workouts are progressive in nature.
Here are some general guidelines: one to three sets per exercise, as many reps as possible in good form on each set, perform slow controlled reps to maximize muscle involvement, change exercises frequently, etc. Supply the body a reason to adapt, to do this you have to give a stimulus or reason for the body to make improvements. Consider this, just because you go to the gym and do strength training a few times a week doesn’t mean anything. The number of sets and reps doesn’t matter, what matters is that the muscles and systems are subjected to a greater than stress than what the muscles are used to.
Good Luck and have a great healthy and fit summer!
Washington DC Physical Therapists
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